Swift will launch at 0515 from the Ballantyne AO at the Vine restaurant. Post Mud Run, this is a perfect opportunity to stretch out those sore muscles and get back to running without sand in your shorts or mud in your shoes.
Mile repeats are a staple for building endurance with speed, but they can be grueling and intimidating. How about something shorter, but still a challenge? We’ll be out at the “Bull Ring” using a unique format for something near Half Mile repeats – 3:15 run at 10K pace, 0:45 jog to regroup. If you have a watch with a simple timer, set it for 3:15 and countdown / repeat.